Strategic Planning Can Help Weight Control Programs

If that's you, make it easier for yourself by avoiding gaining those extra pounds. Plan ahead and use strategies that help you control your weight.

Jo Anne Barton, Virginia Tech Extension specialist in foods and nutrition, offered some suggestions for both hosts and guests.

People giving a dinner or party have the most control over the calories. Serve low-calorie garnishes, such as sliced hard-cooked eggs, watercress or parsley sprigs, and carrot curls.

For parties, serve a variety of food so guests can choose low-calorie/low fat/low sodium food if they wish. Raw fruit and vegetable snacks can be eaten without the dips as can chips. Fruit juices are an alternative to wine and other alcoholic beverages.

Here are a few strategies dieters can use to help themselves when they are guests.

Take small portions of all food. Eat slowly, relishing each bite. Turn down seconds. Be firm..

Delay starting to eat as long as possible. That will give less time to indulge yourself.

If drinks are served, select water with ice cubes or nurse one drink through the evening.

Eat a small meal before going to a party. A protein, vegetable and a low-calorie beverage will ward off hunger and reduce temptation.

Party guests who are trying to maintain their weight will decide to make the party food their main meal. To do that, make sensible decisions about the meal, says Barton.

Decide ahead to have a protein main course, vegetable, starch and perhaps something sweet. Stick to that plan and avoid nibbling throughout the party.